Copy this workout structure, it’ll get you jacked (full week of training) – Transcript

00:00I've got 1,200 people in my online program. I've been training people for 15 years and I've got over a million followers across all social media platforms, which means I've talked to a lot of people about their kettlebell workouts. And one of the biggest struggles that people have is thinking of structuring and programming their workouts. So, in this video I'm going to show you and break down my go-to blueprint when it comes to making

00:25programs for my clients and members that when done correctly requires zero thinking. And we're actually going to plug in exercises to that blueprint so you can see exactly what a full finished week of programming looks like. Let's do it. So, the first thing to touch on is that with this blueprint the overall concept each week is going to be structured in a way where it's where we're working out four times a week and it's going to be four like strength training sessions and then each workout

00:52is going to be full body. I give this to all of my clients and members. This is always the go-to structure and format for each week. It gives them some flexibility. Four times a week is plenty for some people and that's it. Four times a week allows some people who like to do a little more to go run, go to jiu-jitsu, rock, mountain bike, swim, whatever it is that they like to do on top of their strength training. And then on the flip side if we pull back, if somebody needs to make that four times a week three times a week cuz that's all

01:20they can do, that's totally fine because we're doing all full body workouts. So, we're not necessarily missing anything. So, what I tell people and as we go through this is you see four times a week or you see four four workouts, if you can't do all four, all you're going to do is look at those four and just take whichever one out that you feel like taking out. It doesn't matter which one because they're all full body workouts. You're going to be getting upper body, lower body strength, etc.

01:45So, if you can only do three times a week going through this blueprint, just do three times a week and whichever workout you see that you just don't like the most, take it out. That's fine. Okay, now our day one is going to look like this. So, you may be familiar depending on how long you've been around. If you're new here, welcome. If you are not, you've been around for a little bit, you may have seen this structure from me before. This is my main lift with accessory superset. Oh,

02:11three accessory superset um format for a workout. So, the way this one works is you're going to pick a main lift. For this scenario, we're going to choose between a snatch, clean and press, Turkish getup, double kettlebell front squat. From there, we're doing anywhere from four to six sets. A lot of this is going to depend on uh timing of what you have for your workout and how hard you feel like working during that day, to be quite honest, all right? So, that main lift

02:37gets done completely by itself. You then go into a three accessory superset. So, you're only going to be doing three exercises here. You have four options to choose from. You're going to take a push exercise, a pull exercise, a leg exercise, or a core exercise. Again, three of them. So, let's just say for the sake of this argument, you go one push, one pull, one legs. That means no core work for this one today, all right?

03:02You're going to put those three together. So, you do exercise one, two, three, then one, two, three, one, two, three, and so on. You're going to go anywhere from three to five sets, again depending on how much time you've got, and how hard you feel like working that day. That's day one. That's the structure there. Again, we're going to plug exercises into this later while we do the entire week, but you got your main lift and then three accessory three accessory exercise superset.

03:27That's [clears throat] it for day one. And day two of this is everybody's favorite day of the week. It is double complex day. If you know, you know. If you don't know, you will. Anyway, so double complex day is something that started in Project Bell Plex a super long time ago. I don't even maybe over two years ago at this point, and I put two complexes one day.

03:50That was a workout. Everybody loved it, and it has been a staple ever since. We haven't missed a week. So, every single week in uh Project Bell Plex, day two, every program forever is double complex day.

04:05Now, double complex day, also known as DCD, is very straightforward. You're just going to go complex one plus ab exercise. Complex two, we're going

04:33times five sets. So, the way this works, you're going to do a kettlebell complex. If you have no idea what to do for your kettlebell complexes, click the link in the description below, get my 20 best kettlebell complexes that I've got, so you can just mix and match, take a bunch of different ones, and make your own double complex days. You can play around with them on your own. Basically, all of them, you only need one kettlebell.

04:58They're fun. We got the Gimli, the Hercules, the Achilles, the Darrow, the PD special, the Cody, all of that stuff, all right? Link in the description, it'll make this a lot simpler for you. But anyway, you're going to go complex one, so whatever one that is, then you just drop down, you do an ab exercise, whatever it is. Again, we will plug in stuff as we go through this later.

05:17Then you do that for five sets. So, complex one, ab exercise, five sets. Complex two, ab exercise, five sets. That's it. It's simple and straightforward, but if you're picking good complexes that complement each other, super intense day, tons of fun. You can also You usually have time for this.

05:35These are shorter-ish workouts, but they are intense. At the end of this, you can do some sort of finisher. I like to give a little a little uh arm finisher for Bellflex sometimes. Yeah, I know. We're doing functional strength conditioning and mobility and all that fun stuff, but we still like to do some bis and tris. And you got some time. So, that's day two, DCD, double complex day, everybody's favorite day to make, and I promise it will be yours, too. All right. Now, day

06:02three is where I've started to switch things up. I mean, really in the past like year or so. Now, the general concept is similar to day one. We're going to have a main lift. Again, you can choose between snatch, clean and press, Turkish get up, double kettlebell front squat. Then we're going to get into an EMOM. So, every minute on the minute, we're going to go anywhere from 20 to 24 minutes. You can make it 16.

06:24You can make it 28. But, again, we're just making things simple so you don't have to think so much in this one. Now, >> [clears throat] >> if you don't know what an EMOM is, real quick, each exercise is its own minute. In that minute, let's just say you have 10 push-ups. You do the 10 push-ups when the clock starts. You rest the remainder of the minute, and then you go into your second exercise. 20 squats. Do your 20 squats. Rest the remainder of the minute. Go into your third exercise, and so on. So, usually do an EMOM on this day, >> [snorts]

06:51>> um because you'll see in a sec. Now, with this, we kind of had the same concept of our accessory superset. So, we can choose we have three. We're going to be doing four exercises, but we have three for our accessory superset. Again, push, pull, legs, core. So, you're going to pick those three again. And then what you're going to do for the fourth one is just to get that heart rate going a

07:17little bit more. This is a strength and conditioning day. So, that fourth minute in your EMOM is cardio. That could be, we'll talk about this more later, run, row, ski, bike, burpees, jump rope, box jumps, uh whatever you have access to that is cardio, okay? So, we still have our traditional and standard strength training. We throw in a little bit of cardio there just to get the heart rate up, and that is partly why we make this an EMOM. It's just to kind of push that

07:43pace a little bit more. Forces you to get a certain amount of work done within a minute. Little bit of rest, onto the next exercise, and then you have cardio to wrap it up. So, again, main lift plus 20 to 24 minute EMOM, and that is going to be dependent on how much time you got and how hard you feel like working. Let's talk about day four.

08:01Good news. Day four is super simple cuz day four is the same setup as day one. So, you have a main lift, and then we have our three accessory superset. Call it a day there. Again, main lift anywhere from four to six sets depending on how much time you've got and how hard you feel like working. Accessory push, pull, legs, core. Three to five sets depending on how much time you've got and how hard you feel like working.

08:22But day one, day four structure-wise are completely mirrored from each other. So, we keep it simple there. Very straightforward strength work, okay? So, we have our overall blueprint. The blueprint is day one strength, three accessory superset or a main lift and then three accessory superset. Day two, double complex day. Everybody's favorite day of the week. Again, you need some complexes?

08:47Go ahead. I'll link in description below. Day three is our main lift with our EMOM that we add a little bit of cardio in and then day four same as day one right there. Now, let's go through each day again and actually plug in exercises, sets, reps, and all of that so you can have a full week of finished training. All right, so day one very straightforward. We are starting off main lift is going to be snatches for the day. We're doing five on one side,

09:15five on the other. If you have doubles and you feel like doing double snatches and just five reps, that's fine. Go ahead and do that. We're doing five sets. Rest here is about a minute to a minute and a half. I would I like to challenge people either when it comes to their weight or if they're not fully capable of challenging themselves with weight, technique, all right? We can play around with the reps and stuff like here. If five is not enough, then go ahead, do some more reps, all right?

09:38From there, we get into our accessory superset. So, we're going to go on upper body push, six half kneeling presses on each side. I specifically put half kneeling in there because I've been weirdly having a lot of conversations with people lately who say it's starting to get cold out uh and their ceiling basement their basement ceiling is too low. Uh so, if you ever need to press overhead with a low ceiling, drop into a half kneeling position.

10:02Pull exercise, single arm row, 10 on each side and then 15 goblet squats. Four sets, straightforward. It's It's so simple, guys. You take one pushing exercise, one pull, one lower body, put them into a super set. So, you do a set of presses, set of rows, set of squats, then maybe take a minute, go back to the top, done. Four sets of that. Okay, next up is day two, double complex day, everybody's favorite day of the week.

10:26Now, one thing I would have recommend, this isn't necessary, but just something to think about is when you are going through your double complex day, sometimes if you just want to make things simpler, if I want to make things really easy, I just pick one that's a little bit more upper body focused and one that's a little more lower body focused. So, that's what I did with this one. You don't have to do it that way, but that's what I just did here. So, the first one is the Hercules complex, which is three

10:55three single arm swings followed by three single arm cleans, three push press, and you go right into the other side. Three three three, you will put your kettlebell down, rest, then you get into 20 situps on the ground, give yourself a minute to a minute and a half of rest, depending on how hard you're going on Hercules, five sets. It's that simple. And then we get into Gimli, which is two-handed, you go five swings plus four deadlift high pulls plus three goblet squats. So, obviously a little

11:23more upper body focused, a little bit more lower body focused there. So, Gimli's going to be paired up. You finish that, drop down, 15 regular V-ups or again, whatever core exercise you want, rest about a minute to a minute and a half. You got five sets of that.

11:36And that could be it for your double complex day. All right, this will take you it with a little bit of a warm up and if you really kind of pushing yourself, we're talking like 30 minutes here. You could be in and out. It's intense. It's fun. You're not going to need a ton of kettlebells to get it done. And again, if you need these complexes more, link in description, but I'll stop talking about that. If you have some extra time and you want to, get after it with just a little bit of a finisher. Today we'll do a little arm finisher. So, 15 curls, if you have